The Pilates Benefit You Never Heard Of

As much as we love it, yoga is a bit of a limelight hog when it comes to mind-body workouts. Sure, asanas are a wonderful way to clear your cluttered head, de-stress, and get in a good workout. But yoga isn't for everyone—and it's far from the only thing you should try.

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Enter: Pilates. If you're like us, when you think of this core powerhouse workout, washboard abs come to mind. But the spiritual element of the system was built into its very foundation by founder Joseph Pilates. That's why it's virtually impossible to perform the moves correctly unless you're concentrating deeply, visualizing certain body parts, and breathing right, says Kristin McGee, a certified Pilates and yoga instructor.

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That kind of focus can not only calm the mind, says McGee, but boost your self esteem, too. "So many of my students talk about this," she says. "We're working on posture and moving from our center. When we feel more centered and in control physically, we feel more focused and stimulated mentally."

Ready to get started? Here, some mind-body moves to get you focused (and fit) in no time.

Beginner: The BugLying on back, bring legs in to a tabletop position (both knees bent, shins parallel to floor legs hips width apart). Take arms directly above, shoulder-width apart and palms facing forward. Stretch right arm back as you extend left leg forward 45 degrees but do not let the opposite arm or leg move an inch! Come back to center on an exhaling breath, and then switch sides. Keep switching sides 8 to 10 reps coming back to the box shape each time and engaging your core even more.Emotional boost: This is a total mind-body concentration move that ensures a deep core connection. Focus on precise movement and coordination.

Intermediate: Double Leg StretchLying on back, lift head and neck up, and bend knees in to chest. Hold onto the tops of shins. Inhale and extend arms back while extending legs forward. Do not let the head drop! Exhale and circle arms around like a snow angel then hug knees back in to starting position, keeping head up the entire time. Repeat this 8 to 10 more reps.Emotional boost: You have to use your concentration, control and core strength to do this exercise correctly McGee explains. Teach your body how to connect the upper and lower abdominals to your arms and legs and then work as an entire strong, solid unit.

Advanced move: Open Leg RockerStart seated and grab hold of the top of each ankle. Extend legs out to a V-shape in the air and find your balance on your sits bones. Inhale, rocking back to the top of shoulder blades maintaining this V-shape, exhale and rock back up to starting position. Pause for a moment, scoop abs in but lift out of upper body. Be careful not to pop/push ribs forward. Repeat 5 to 8 times. Emotional boost: To ensure proper form, use the power of imagery. You have to imagine a straw up going up through the center of your body and that you’re trying to stay tall and lifted at the top of the movement. You want to use core control, not momentum, to rock back and forth.

For even more of Kristin McGee’s Pilates power moves and healthy living tips, visit kristinmcgee.com.

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